As Rohan Bopanna recovers from knee pain, experts suggest ways you can manage it

Indian tennis star Rohan Bopanna a finalist at the recentlyconcluded US Open made news not only for his performance but also for a revelation during an interview where the 43yearold shared that both his knees donrsquot have cartilage Cartilage is a strong and flexible tissue that lines the end of the bones providing cushion for joints and prevents bones from rubbing together In 2019 Bopanna had been on two to three pain killers daily but with the help of Iyengar yoga and physiotherapy today he is medicationfree But is it only an athlete who can achieve this kind of recovery We speak to experts who suggest healthy safe and noninvasive ways to manage knee pain in such conditionsProtect it first then treat with patienceArticular cartilage has no blood supply of its own Thus an injury to it can be disabling and it depends on the surrounding structures for nourishment An injury can increase the load on these structures The correct approach would be to protect the joint from further damage by encouraging a rest period This can be monitored along with optimal loading which begins with no to minimal loading using canes and crutches and increasing the weight on the joint slowlyThis is done simultaneously with management of the pain and swelling done using methods such as icing compression and elevation After the management in the acute phase a correct stretching and muscle activation program should be done Patients with injuries are treated with a holistic approach involving progressive strengthening cardiovascular training and dietary modifications to improve muscle quality by enhancing muscle nourishment Activities like stationary cycling walking and swimming can be adopted depending on the pain and flexibilityPhysiotherapy is always tailormade casespecific and requires adherence Patience is the key to bring about an invasive change by a noninvasive methodDr Preeti Talesara practising physiotherapistStrengthening is the keyThe stronger the muscles the stronger the knees So for someone with this kind of knee issues exercising is a great way to go be it swimming walking in the swimming pool cycling or yoga Though none of this will regenerate the cartilage inside the knee it will strengthen the muscle around the knees So this eliminates the painAvoid squatting kneeling and sitting crosslegged as this aggravates the pain Try the nutraceuticals that are now available in the market like the collagen supplements These tablets when ingested can actually help in regenerating the cartilage If one is open to minimal invasive techniques therersquos stem cells and viscosupplementationThere are viscosupplementation and oil injections which are injected in the knees that help the patient The stem cells are collected from sheep and goats who are bred for this purpose and are injected in the personrsquos knees which help regenerate cartilage These stem cell injections are commercially available in clinicsDr Aditya Khemka orthopaedic surgeon Bhatia Hospital MumbaiYoga to the rescue For recovery and pain management of knee joint pain therapeutic yoga asana routines that are lowimpact on the knees and does not put pressure is advisable Hastapadasana handtofoot pose or supta padangusthasana reclining hand to big toe pose that include Iyengar yoga props like yoga belt and yoga block could be done Practise these while deep breathing Strengthen the quadriceps muscles as itrsquos a great way to get the knee back in shape and improve the functioning and mobility of the joint A wall supported chair pose or an Lsit by the wall is ideal to build strength in your muscle Gentle knee rotation also called sukshma vyayam Gentle rotation of the knees clockwise and anticlockwise can also be beneficial Anulom vilom pranayama and bhramari pranayama help with the pain in the long runInputs by Jenil Dholakia yoga and wellness expertTry these exercises at home Quadriceps setting Lie straight on yoga mat or a bed place a towel roll under your knees and press your knees down without lifting your ankles Hold for three seconds and do it around 10 times Leg extensions Sit on a chair feet well supported on the floor Straighten your one leg and hold the position for three seconds Repeat around 10 times Standing heel raises Stand upright place the hands on a chair for support Rise on your toes and then relax Repeat this a couple of times Knee clams Lie on one side both knees bent to 45 degrees Slowly raise the top of the knee without moving the lower part of the leg Repeat a few times Knee bends Lie straight Slide your heel and bend your knee and then straighten it Repeat a few timesInputs by Dr Manali Makwana Parmar physiotherapistNote If you have pain in your knees please consult a medical expert before trying any of these exercises or yoga postures